20 Minute Lean Arms Cardio Pilates Workout | 7 Day Arm Challenge (do this video every day)


Join me for the #7DayArmChallenge!!!

Two challenges on the May calendar done, two to go!!! I know you can do it. Last week we tackled lower body, so this week is alllll about the upper body! The 7 Day Arm Challenge will tighten & tone your arms, shoulders and back. You guys are gonna love it!!!


Purpose: To sculpt and tone your arms in 7 days!
Begins: Monday May 18, 2020
Ends: Sunday May 24, 2020
Length: 7 days
Daily commitment: 20-30 min

How it works:
Day 1-7: Take a before picture of your arms & complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
End of Day 7: Take an after picture or video of your arms and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayArmsChallenge hashtag and tag @blogilates so other users can find the challenge!


1. Lunging pull downs
2. Oil riggers
3. Plank jack shoulder taps
4. Tricep pulses
5. Mountain climbers
6. Single arm push (R)
7. Single arm push (L)

We’ll do each move for 45 seconds, with a 15 second break between. Let’s do this!!!

Day 1
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc

Day 2
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc

Day 3
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc

Day 4
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min)

Day 5
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min)

Day 6
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min)

Day 7
Lean Arms Cardio Pilates (20 min): https://youtu.be/Ai8KfyJ69Bc
Beautiful Arm Sculpt (10 min)

Here is where I get all of my music! Epidemic Sound: http://share.epidemicsound.com/sgFTn

My outfit & yoga mat are from: http://www.popflexactive.com


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.


  1. I am so dreading this week but so excited for it!! by just following your calendars I have managed to lose all the extra fat I was carrying around. I went from 59-52 in just few months. I look so much healthier and I feel so much stronger. I am able to do many moves that felt impossible to me before. I am truly thankful for your motivation and advice on not giving up and focusing on getting stronger rather than trying to achieve a certain body look. I am so proud of myself for being able to make the changes and improvemnets to be the best version of me <3

  2. I'm almost 4 months post-op from my minor shoulder surgery and I wanted to try and see if I could do this 7 day challenge! Made it through day one but had to do the modified versions of some moves. Feels great to be doing some pilates stuff for my arms again! I hope I can push through and be able to do the 7 day arm challenge! Lets go!!!

  3. Me, after finishing the glute challenge: This week will be easy
    Me, after listening "oil riggers": God, no, why?!

    BUT after witnessing the huge change after last week's challenge I'M SO READY FOR THIS. We got it guys, LETS DO THIS

  4. Workout: Complete!!!
    With a wobble board incorporated in with some of the moves!!! I'm sweating buckets!!! Feeling the burn Cassey!!!! Thank you for the stress relief 😘

  5. This is no jokeeeee! Omgee. The last 2moves I can only barely lift without my legs lifting up too! Im looking forward how I'll do untl the end of the week.

    This is tough, Cassey!

  6. Looks deadly… But really excited for this 😁😁😁

    Legit Question… How do we maintain the booty from last week if we don't have time to do both booty challenge and arm challenge? 😲

  7. You’re so strong Cassey! Thank you for setting the bar so high every time. Even though I couldn’t keep up with you today, I know I’ll keep trying to push myself more with each coming day. By Day 7, I’ll be amazed at how much I’ve improved. <3

  8. This is the worst workout so far!

    Oil Riggers: I can feel that my posution is off, but I don‘t know how to correct it
    Mountain Climbers: Worst move ever
    Single Side Push Ups: i cannot get up. Even the modification is too hard…

    Let‘s see how I‘ll improve this week! 💪🏻

  9. Day 1: okay, this is totally undoable for me… I can only complete exercises 1, 2, 6 and 7. For the rest I have to do modifications of the modifications. This is plank on the knees, pushing triceps with both legs on the floor and mountain climbers stopping 5 times at least. I have weak arms and now I know I will hate this week because I have no force😔 (and I rested between round 2 and 3 to write this message)

  10. Here after the abs and glutes challenge ready to kill my arms. I'll update everyday. Thank you so much for the videos Cassey. 🤗

    Day 1 : Omg I never knew my arms could do all that… 😄 feeling so good.. 💃💃💃

  11. I think this is officially the hardest arm workout that I've done on this channel. (This and the summer sculp arms were KILLER!) And just a heads up for anyone thinking about adding weights to this workout. If you value your arms, leave the dumbbells on the rack for this one. xD

  12. Sometimes after doing Cassie's arm workouts and I go take a bath I can't even lift my arms to wash my hair…..
    After simply watching this I'm scared it's gonna be like that but for a whole week 😳

  13. First vid in 14 days that I physically couldn’t finish…had to give up after round 2 🙁 hope I will get thru tomorrow!! Loved abs and glutes SO much apart from the plank jacks….they still kill me 💀💀💀 thank you!!!

  14. Omg…. The plank jacks with shoulder tap killed me…. But after noticing some good results from your arm workout with wine bottles I really wanted to do a more challenging one…. 6 workouts to go I'm super excited!!! 😍🤩🤩

  15. Hi, I seem to have a slight problem while doing this workout. Everytime I do something with my palms pressed to the mat, I can't do it for long because my palms start to hurt really bad.. I keep checking my form and my palms are below my shoulders, so I don't know what's the problem. Maybe someone is having this struggle, too and knows how to deal with it?

  16. THIS IS SO MUCH HARDER THAN THE OTHER TWO CHALLENGES CASSIE WHYYY o-o i just did the whole workout and i can't feel my arms 🙂

  17. I have a problem with my left shoulder but still I want to push myself so I'm gonna do this plus the glute challenge. Thanks Cassey for your amazing free workout videos!

  18. This killed my arms. After the first round I already felt dead. This will take a lot of will power to follow along all week.
    But I have to say that after doing two weeks of ab and glute cardio, I have so much more resistance and I‘m glad that you chose movements with body weight, because they are the most effective for building muscle.

  19. Listen.. I thought this would be easy and I was so excited for this challenge. This video made me realize I don‘t have any muscles in my arms tho. This is going to be a fun week (:

  20. So, we're doing this video for the challenge and the playlist for today is for the monthly schedule? or additional to this video? Can someone help? 😀

  21. I knew that my arms were probably the weakest part of my body… but this workout truly showed me how weak they are. lol
    NEVERTHELESS, I'll push through and I am hopeful that by the end of the week my arms will be a little stronger than how they were before!!

  22. I love this! I just can't because I'm still committed with your cardio abs and cardio butt 7 day challenge… I'm doing workout for 1hour everyday.
    20min abs cardio & 10min ab.
    10min butt cardio & 10min butt.
    Truly, feels like I'm a wet tissue paper after…

  23. After barely making it through the abs challenge doing plank jacks my life flashed before my eyes seeing she added shoulder taps to them 😭

  24. okay i just did this and it totally kicked my butt, BUT my wrists hurt quite badly?!! is it just me?? 🙁 i made sure my form was the same as hers! maybe it’s just my weak wrists idk omg


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